3 Day Split Routine

Mission: Emphasize muscle mass. Prioritizing upper-chest, upper-back and front/lateral delts. Objective: To obtain muscle mass in the needed areas, to gain 6-7kg of quality muscle mass to be around 95kg in a wanted period of 6 weeks (up to 5th of March 2012). 3 days a week
Day 1. Chest 1. 2. 3. 4. 5. 6. Dumbbell flyes: 2 x 15 reps Incline Barbell Bench Presses: 1 warm-up set x 12, 4 x 10.8.6.4. (deload)12-15 Dumbbell Bench Presses: 4 x 12.10.8.6 Weighted Dips in superset with 3 x 15.12.10 Low set Cable Crossovers 3 x 15 Barbell Pull-over 3 x 12 Triceps 1. Incline Skullcrashes: 3 x 10 Day 2. Back 1. 2. 3. 4. 5. Large grip Chin-ups 3 x 10 Barbell Bent-Over Rows: 4 x 12.10.8.6 Close grip chin-ups underhand / neutral 3 x 10 Seated Cable Rows: 3 x 10 Standing Straight Arms Cable Pull-Down (with ropes) 3 x 10-12 Biceps 1. Standing Barbell Curls: 3 x 8 Day 3. Shoulders Overhead press: 5 x 12.10.8.6.failure Lateral Dumbbell Rises: 3 x 12 Machine Side Flyes / Bent-Over Dumbbell Flyes: 3 x 12 Legs Squat: 6 x 12.10.8.6.4. + 2 sets to failure(deload) no less than 25 respiratory squats

1. 2. 3. 1.

Take into consideration that youll have to do not 20 but 25 reps; still, pauses between reps will also be increased due to more inspirations-expirations youll have to do. So, lets start:

y y y

1-10 repetition 3 inspirations-expirations before each rep 11-20 rep 4 inspirations-expirations 21-25 5 inspirations-expirations

As soon as you finish respiratory squats you should start performing Dumbbell Pullovers. Your aim is to stretch out your chest in order to strengthen the achieved effect. Its enough two of such respiratory squats pullovers pairs in the very end of your training.

Widening training is constituted by series of several cycles with a month break between them. The duration of such cycles is to be gradually increased:

y y y

1 cycle 4-5 weeks, 2 cycle 5-6 weeks, 3 cycle 6-8 weeks.

2. Leg Presses: 4 x 12.10.8.max 6. Deadlift 3 x 10.8.6 Traps 1. Barbell Shrugs: 3 x 10 2. Back Barbell Shrugs: 3 x 12